Yazheirx
Keeping it simple
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Low Bar) | 5 | 5 reps |
| 2 | Deadlift (Barbell) | 5 | 5 reps |
| 3 | Barbell Row | 3 | 5 reps |
| 4 | Single Arm Row (Dumbbell) | 3 | 5 reps |
| 5 | Single Arm Row (Dumbbell) | 3 | 5 reps |
| 6 | Lying Rear Lateral Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Overhead Press (Barbell) | 5 | 5 reps |
| 3 | Shrug (Barbell) | 3 | 5 reps |
| 4 | Standing Calf Raise | 1 | 25 reps |
| 5 | Tibialis Raise | 1 | 25 reps |
| 6 | Standing Calf Raise | 1 | 25 reps |
| 7 | Tibialis Raise | 1 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Low Bar) | 5 | 5 reps |
| 2 | Deadlift (Barbell) | 5 | 5 reps |
| 3 | Farmer's Walk (Weighted) | 1 | 2 reps |
| 4 | Face Pull | 3 | 10 reps |
| 5 | Chin-Up (Assisted) | 3 | 5 reps |
| 6 | Knee Raise (Captain's Chair) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Overhead Press (Barbell) | 5 | 5 reps |
| 3 | Suitcase Carry | 2 | 1 min |
| 4 | Barbell Row | 3 | 5 reps |
| 5 | Dumbbell Row | 3 | 5 reps |
| 6 | Lying Rear Lateral Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 10 reps |
| 2 | Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Squat (Barbell) | 4 | 5 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 5 | Dip (Assisted) | 3 | 5 reps |
| 6 | Cable Crunch | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Deadlift (Barbell) | 5 | 5 reps |
| 3 | Bench Press (Close Grip) | 5 | 5 reps |
| 4 | Farmer's Walk (Weighted) | 1 | 2 reps |
| 5 | Lying Tricep Extension (Barbell) | 5 | 5 reps |
| 6 | Face Pull | 3 | 10 reps |
| 7 | Chin-Up (Assisted) | 3 | 5 reps |
| 8 | Knee Raise (Captain's Chair) | 3 | 10 reps |
Common questions
Yes, Yazheirx is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Yazheirx is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Yazheirx is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
